The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2x of
250m Row/500m Bike
8 Hindu push-ups
8 Mt Climber w twist
8 Air squats
16 Jumping Jacks
Warm-up (No Measure)
Coach Led Workout Prep
Strength
Front Squat (8-8-8-8-8-8)
EVERY 2:00 x 6 SETS*
8 Front Squat
Start light and work to medium heavy
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 12 MINUTES
50 Double Unders
25 Bicycle Crunches*
15 Pull-ups/ Bent over row (95/65)
10 Front Squats (95/65)|(65/45)
*1 Rep = Crunch (R) + Crunch (L)
(Score is Reps)
Double under scale: 75 Singles + 5 Burpees